Stress Management Module Exercises
Trinity College Dublin Generic Skills Integration Project
Stress Management
STRESS
MANAGEMENT
MODULE
Exercises & Handouts
Generic Skills Integration Project (GENSIP)
Student Counselling Service & Staff Development
University of Dublin
Trinity College
Compiled by Tamara O’Connor
January 2003
EXERCISES
Performance Quiz
Stress Test
How Do I Respond to Stress?
Sorting - Stress & Coping
Creating Positive Affirmations
I Am Grateful
Deep Breath or Quick Release of Tension
Short Relaxation
Body Scanning
Breathing and Visualization
Stress Prescription
A Balanced Life Style
HANDOUTS OR EXAMPLES
Stress Diary
Signs, Symptoms and Reactions of Stress
Coping Strategies
Time Management Tools
Performance Quiz
2 H 7 Q 9 R Z 8 A 15
X 3 B 10 P 1 5 G 12 N
The above is a key. If the presenter calls out “2”, you put the letter “X” in the box, if he or she calls out “H” you put the number 3 in the box. The quiz is timed.
1.
2.
3.
4.
STRESS TEST
Answer yes or no to the following questions:
1. Do you worry about the future?
2. Do you sometimes have trouble falling asleep?
3. Do you often reach for a cigarette, a drink, or a tranquilliser in order to reduce tension?
4. Do you become irritated over basically insignificant matters?
5. Do you have less energy than you seem to need or would like to have?
6. Do you have too many things to do and not enough time to do them?
7. Do you have headaches or stomach problems?
8. Do you feel pressure to accomplish or get things done?
9. Are you very concerned about being either well liked or successful?
10. Do you perform well enough in life to satisfy yourself?
11. Do you get satisfaction from the small joys or simple pleasures of life?
12. Are you able to really relax and have fun?
Scoring: Give yourself one point for each question 1 – 9 with a yes response and one point for each question 10 – 12 with a no response.
If your score is four or more, then you may be under significant stress. You may want to find out more about managing stress.
From The University of Texas Learning Center. Making the grade 101. Austin: The University of Texas. www.utexas.edu/student/utlc/makinggrade/ Accessed 13 November 2001.
How Do I Respond to Stress?
Take a minute to think about past experiences of performing under stress. Think about times when you did well and also times when you felt you could have performed better. When you have thought of a few examples from your life of performing under stress, answer the following questions in order to become more aware of your own optimal level of stress.
1. A time when I performed well under stressful circumstances was . . .
2. On a scale of 1 to 10, at the time my stress level was _____.
3. I prepared for this task by . . .
4. I did the following things to manage the stress I felt . . .
5. A time when I would have liked to perform better under stress was . . .
6. On a scale of 1 to 10, at the time my stress level was _____.
7. I prepared for this task by . . .
8. I did the following things to manage the stress I felt . . .
9. Right now, my stress level on a scale of 1 to 10 is _____.
10. In order to get to a more optimal level of stress I need to . . .
(get organised, get some exercise, practice relaxation or ??)
Sorting Exercise – Stress and Coping
Instructions: Here are 24 cards (presenter will have to print and cut) which have a stressful situation, a symptom of or reaction to stress, and a way of helping a person to cope with the stress printed on them. You have to sort these cards into three bundles, according to the categories mentioned above.
Stressful Situations
Being arrested by the Gardai Moving living premises
Losing one’s best friend Being in a car crash
Losing your part-time job Having to go for an operation
Having a fight with a friend Getting a poor mark on essay/exam
Symptoms or Reactions
Not being able to concentrate Dry mouth
Avoiding people Muscle tension
Sweating hands Forgetting things
Not being able to sleep Being very moody
Ways of Coping
Think of positive things Talk to a friend
Eat good food Share your problem with others
Tell yourself that you can make it Do relaxation exercises
Take part in sports Go out with a friend
Deep Breath or Quick Release of Tension
Whenever you feel anxious, panicky or uptight …………
1. Let your breath go (don’t breathe in first).
2. Take in a slow, gentle breath, breathing in through your nose.
3. Hold it for a second or two (count to four).
4. Let it go, slowly with a leisurely sigh of relief out your mouth.
5. Make sure your teeth are not clenched together.
6. Repeat 4 times.
This exercise forces your shoulders down and it relaxes the abdomen – both areas where tension gathers. It also gives you a short break to think some positive thoughts and get back in control.
Short Relaxation
This exercise is very useful when you don’t have much time available or are somewhere you cannot lie down (e.g. library, waiting for an interview, etc.).
Body Scanning
To help identify areas of tension:
Close your eyes.
Starting with your toes and moving up your body, ask yourself, “Where am I tense?” Whenever you discover a tense area, exaggerate it slightly so you can become aware of it.
Be aware of the muscles in your body that are tense. Then, for example, say to yourself, “I am tensing my neck muscles . . . I am creating tension in my body.”
Note that all muscular tension is self-produced. At this point, be aware of any life situation that may be causing the tension in your body and what you could do to change it.
From Davis, M., Eshelman, E.R. & McKay, M. (1995). The relaxation and
stress reduction workbook, 4th edition. Oakland: New Harbinger Publications, Inc.
Creating Affirmations
An affirmation is simply a statement of what you want. They are most effective if they are personal, positive and in the present tense. Also they need to be practiced, so try saying them several times a day, out loud if possible.
Here are a couple of examples:
I am healthy.
I work well with many different kinds of people.
I have friends who love me.
I try hard.
I am a loving son, daughter, etc.
Now you write 3 positive affirmations for yourself. Remember – personal, positive and present tense!
1. ______
2. ______
3. ______
I Am Grateful
This exercise is particularly helpful as the day is wearing on and your sense of stress and frustration is rising. It is also an excellent sequence for relaxing and putting yourself in a pleasant frame of mind before you drift off to sleep.
A. Use a short form of progressive relaxation:
1. Curl fists, tighten biceps.
2. Wrinkle forehead, face like a walnut.
3. Arch back, take a deep breath.
4. Pull feet back; curl toes while tightening calves, thighs, and buttocks.
B. Reflect back over your day so far and select three things for which you feel grateful. These do not have to be major events. For example, you may be grateful for the warm shower you took this morning, a colleague helping you, your child giving you a hug and telling you he loves you, a lovely sunrise, and so on. Take a moment to relive and enjoy these experiences.
C. Continue to think back over your day. Recall three things you did that
you feel good about. Remember, these don’t have to be major feats. For example, you may feel good about saying no to something you really didn’t want to do, taking time for yourself to exercise or relax, doing something you had put off, or being supportive to someone you like. Take a moment to re-experience those positive moments.
Adapted from Davis, M., Eshelman, E.R. & McKay, M. (1995). The relaxation
and stress reduction workbook, 4th edition. Oakland: New Harbinger Publications, Inc.
Breathing and Visualization Exercise
This exercise will help you manage the stress and anxiety associated with taking exams. It is a good idea to practice the exercise every day. That way, your body will begin to relax just out of habit when you begin the exercise (this is called the relaxation response). When you are in a stressful situation, such as an exam you can use this exercise to get relief and allow yourself to use the stress to your advantage.
Get comfortable, close your eyes, and begin to notice your breathing. Try to notice each breath and nothing else. As you inhale, say to yourself “one” and as you exhale, say to yourself “two”. Keep doing this for several minutes.
When you feel relaxed, turn your attention from your breathing to a situation you find stressful (such as picturing yourself sitting in the room just before an exam). Picture yourself arriving at the exam venue. Imagine yourself finding the seat number. See yourself sitting comfortably. See yourself getting the exam and reading each question calmly and with confidence. Picture yourself selecting the questions you’ll do. See yourself writing answers to the questions in a relaxed and efficient manner. Know that your answers don’t have to be perfect, and accept that no one is perfect. See yourself finishing the exam and turning it in, knowing that you have been successful. Sit for a minute with that feeling of accomplishment and relief. Remind yourself that you have experienced success in the past, and that you will experience success again.
Spend a few seconds enjoying the feeling of success, and then focus on your breathing again. When you feel ready, open your eyes and return to whatever you were doing.
To make this exercise even more effective, try incorporating more of your senses the picture. For example, hearing the noise of people writing, smelling the fragrances, the feel of the pen in your hand, etc. This will make the image more real.
Adapted from Davis, M., Eshelman, E.R. & McKay, M. (1995). The relaxation and
stress reduction workbook, 4th edition. Oakland: New Harbinger Publications, Inc.
Stress Prescription
Identify stressful situations or demands. These can be academic, personal, family or job related.
Why do you think it is stressful? What are your thoughts, feelings, and behaviours?
What can you do about changing these situations/demands?
Are you able to think about them/appraise them differently?
What resources do you have to cope with the demand/stressor?
Do you need other ways of coping? What might you try?
Behavioural Strategies:
Cognitive Strategies:
A Balanced Life Style
1. Calculate the number of hours you spend on college/studying (lectures, labs, independent work).
2. Calculate the number of hours you spend socialising (including coffee breaks).
3. Calculate the number of hours you spend exercising.
4. Calculate the number of hours you spend doing paid work.
Now go back and calculate the same items, this time using the number of hours you would ideally like to spend on each item.
If you think there is an imbalance between what is ideal for a balanced life style and what you actually do, consider the following questions.
w What needs to change in your lifestyle?
w What might be the difficulties in changing?
w What help might you need to make changes?
Keeping a Stress Diary
One good way to learn about your optimal level of stress is to keep a stress diary. It can be a very effective way of learning about what causes you stress, and what level of stress you prefer.
In this diary, you monitor your stress levels and how you feel throughout the day. In particular, you should make note of stressful events and what led to you to perceive them as stressful.
Signs, Symptoms and Reactions to Stress
Physical (physiological and behavioural)
· Racing heart
· Cold, sweaty hands
· Headaches
· Shallow or erratic breathing
· Nausea or upset tummy
· Constipation
· Shoulder or back pains
· Rushing around
· Working longer hours
· Losing touch with friends
· Fatigue
· Sleep disturbances
· Weight changes
Cognitive (or Thoughts)
· Forgetting things
· Finding it hard to concentrate
· Worrying about things
· Difficulty processing information
· Negative self-statements
Emotional (or Feelings)
· Increased irritability or anger
· Anxiety or feelings of panic
· Fear
· Tearfulness
· Increased interpersonal conflicts
Everyone has developed his or her own response to stress. The key is to learn to monitor your own signs and become aware of when they are indicating the stress level is unmanageable.
COPING WITH STRESS
Coping resources can broadly be divided into cognitive coping strategies and physical coping strategies. Some of these coping strategies will suit some people, others will not. The key is to have a range of resources that can be applied, depending upon the situation and the individual. Furthermore, it is important to have strategies one is comfortable using.